Purpose

(1) To fully develop the triceps.

Execution

(1) Lie on a bench, head even with the end, knees bent, feet flat on the bench. Hold one dumbbell in each hand overhead, arms straight, palms facing each other.

(2) Hold your elbows stationary and lower the dumbbells down on either side of your head until your triceps are fully stretched and the weights almost touch your shoulders.

(3) Press them back up though a sweeping arc, but lock your elbows out before your arms are pointed straight up overhead and flex your triceps.

Tips

(1) Keep your elbows stationary in order to stabilize the movements and successfully work the triceps. Lying Cross Face Triceps Extensions (Optional) Lying dumbbell extensions also can be done with one dumbbell at a time by bringing the dumbbell across your body to the opposite shoulder. When you finish your reps with one arm, repeat with the opposite one. Changing the angle changes the feel in your triceps.